Muscle gain is the process of muscle lengthening and thickening.
Muscle enhancement principle
1 scientific training 2 protein has adequate intake 3 high calorie intake 4 adequate rest.
Note that high calorie refers to a higher diet than usual, and how much you eat is related to your training intensity.
What should I do if I just want to lose weight and not gain muscle? Exercise to lose weight is the first choice. If you gradually develop good living habits during this exercise, you can gradually lose weight. Aerobic exercise includes: running, skipping rope, swimming, cycling, etc. , can be flexibly arranged to increase interest.
First of all, in the arrangement of time, we should fully ensure the duration of exercise, otherwise the purpose of reducing fat will not be achieved. It usually takes more than 30-40 minutes, and 40-60 minutes is the best. Because during this time, the body can consume body fat better, not just sweat.
Secondly, it should be clear that aerobic exercise plus reasonable diet is the correct choice for reducing fat and shaping, especially for reducing fat. If you don't want to gain muscle, you don't have to do anaerobic exercise, but doing pure anaerobic exercise won't gain much muscle.
Finally, the law of conservation of energy gives the best explanation: more intake, more natural accumulation; Less intake and less accumulation; To maintain a certain figure, we should eat normally, but consume more, so as to ensure continuous slimming. Ensuring normal daily intake demand and choosing foods with high protein and vitamins will help reduce fat accumulation and provide higher quality energy.
What if people gain weight and don't want to run and exercise? Adjust the schedule
Stay on a diet
take a break
Try to avoid sitting less.
I want to lose weight and gain muscle. How to exercise? My friend, generally speaking, lose fat first, then gain muscle.
Otherwise, the muscles are covered with fat and cannot be seen.
And it will be very thick and ugly.
It is recommended that you do equipment first (small weight, multiple times), aerobic and fat reduction.
Then gain muscle (heavy weight, several times)
It's better this way. You'd better go to the gym, where the conditions are particularly good.
Practice as much as you want!
Can I eat muscle-building powder without exercise? You just want to gain weight. Don't gain muscle. Can a person eat fat? Maybe it's because your stomach can't absorb it well. If you eat a lot of muscle-building powder carbohydrates, you must control yourself. Don't be too fat then
How to exercise shoulder width? I just want to widen my skeleton, not my muscles. It's not easy to practice, and muscle widening is more reliable! I have narrow shoulders but big shoulder muscles, so I look very wide ~
I want to run fast, but I don't want to go out yet. How to exercise leg muscles at home? I suggest you practice squats, then squat with weight (such as moving things) and jump rope.
What should I do if I don't want to go to the gym to exercise but want to lose weight? You can climb stairs and run.
I just want to gain muscle, not gain weight. What to eat? I am a fitness instructor.
Muscle gain will also increase your weight, because you have more muscles, but you don't gain muscle or gain weight. What you may want to express is to reduce fat and gain muscle, reduce fat by a certain amount and increase muscle weight balance.
If you have any fitness questions, you can ask our coach to answer them.
I don't want to run, I just want to take a walk, okay? The effect of walking is not obvious, and fast exercise is more suitable-more than 0/00 meters per minute/kloc.